Kulimbitsa chitetezo chathupi: ndimtundu wanji wa matenda a shuga omwe angadye ndipo osadya?

Matenda a shuga ndi matenda oopsa a endocrine, owonetsedwa pakudalira kwa insulin, komwe kuli kovuta kuti uchiritse.

Mutha kupititsa patsogolo thanzi la wodwalayo ndikuletsa kukula kwa zizindikiro ngati amatsatira malangizo onse a dokotala ndipo amatsatira mosamalitsa zakudya zopatsa thanzi pamoyo wake wonse, ndikuchotsa mafuta onse othamanga pachakudya.

Kusungabe kuchuluka kwa glucose m'magazi, odwala matenda ashuga ayenera kupanga zakudya zopatsa mphamvu zovuta kwambiri (zazitali), chifukwa chake mitundu yosiyanasiyana ya chimanga ndi chinthu chofunikira kwambiri m'thupi la wodwalayo.

Porridge kwa nthawi yayitali imakwaniritsidwa ndi mphamvu komanso zinthu zambiri zomwe zimafunikira kuti thupi lizigwira ntchito bwino. Komabe, asanale ndi tirigu, wodwalayo ayenera kudziwa kuti ndi chiyani chomwe chimatha kudyedwa ndi shuga yachiwiri, komanso mtundu wa 1, komanso momwe angaphikitsire bwino.

Mapindu ake

Porridge, monga mbale, chopangira chofunikira kwambiri chomwe ndi phala, chophika m'madzi kapena mkaka, chimaphatikizidwa muzakudya za anthu onse omwe amatsatira moyo wathanzi ndikuwunika zakudya zoyenera.

Chimanga chomwe chimagwiritsidwa ntchito pokonza mbale chimakhala ndi mawonekedwe apadera a zinthu zofunikira, kuphatikiza zovuta zam'mimba, zomwe zimakilowetsedwa ndi thupi kutalika kwambiri kuposa mitundu ina ya chakudya, chifukwa chake glucose yomwe yatulutsidwa imalowetsedwa pang'ono m'magazi ndipo sizimapangitsa kukula kwambiri kwa glucose.

Ndiye chifukwa chake muyenera kudziwa zomwe chimanga cha matenda a shuga chingagwiritsidwe ntchito, chifukwa ndiye maziko a chakudya cha munthu wofooka.

Zakudya za shuga

Popeza ndizosatheka kudya chimanga chokha kuti chithandizire odwala, ndikofunikira kusiyanitsa zakudya.

Mukamalemba menyu watsiku ndi tsiku, muyenera kutsatira kuchuluka kwa zinthu zopezeka m'thupi - 16% mapuloteni chakudya, 24% mafuta, mafuta ophatikizika a 60%, ndi malamulo awa:

• maziko azakudya ayenera kukhala zinthu zomwe zimakhala ndi kuchuluka kwa mitundu yazomera, zomwe sizikumbidwa kwathunthu ndi m'mimba ndipo sizimalowa m'mimba mwa matumbo. Ulusi wolemera kwambiri woterewu ndipo wopezeka kwa aliyense ndi monga nyemba zobiriwira, kabichi, zukini, tomato, nkhaka, nkhanga, mitundu ina ya letesi, chinangwa, rye loeled ndi ufa wa oat, dzungu, bowa;
• zopangidwa ndi nyama kuchokera ku ng'ombe, nkhuku ndi kalulu zimangodya zophika zokha;
• msuzi wophika mu msuzi wa masamba;
• curd tikulimbikitsidwa kuti azidya tsiku lililonse m'njira iliyonse mpaka 100 - 200 magalamu;
• mpaka magalasi 5 azakumwa zonse patsiku, kuphatikizapo msuzi;
• Pafupifupi 200 magalamu patsiku amathiridwa mu mkate ndi pasitala.

Zinthu zophika

Porridge a 2 mtundu wa shuga ndi mtundu 1 wa shuga amakhala othandiza ngati angakonzekere kutsatira malamulo ena:

• Pakudya kamodzi, wodwalayo amatha kudya pafupifupi 200 magalamu (5 - 6 supuni) ya phala;
• Asanaphikire mbale, mbewuzo amazitsuka ndikuziwaza. Ndondomeko imachotsa wosanjikiza wapamwamba, womwe umakhala wowuma kwambiri, womwe suthandiza chamoyo chodwala;
• Simungathe kuwonjezera shuga, koma mutakambirana ndi dokotala mutha kuyala supuni ya uchi;
• Kuphika phala kwa anthu odwala matenda ashuga kumangofunika m'madzi okha. Mutha kuwonjezera mkaka pang'ono musanamwe.

Mapira

Ngati timayankhula zamtundu wanji wa zakudya zomwe mungadye ndi shuga, muyenera kuyamba ndi mapira. Kupatula apo, umodzi wa chimanga wokhala ndi index yotsika ya glycemic, yomwe ndi 40, ndi mapira, chifukwa chake ndi mbale yozikidwa ndi zomwe madokotala amalimbikitsa kuphatikiza anthu omwe ali ndi matenda ashuga.

Kuphatikiza apo, mapira mapira ali ndi zinthu zambiri zofunikira:

• mapuloteni amalimbitsa kagayidwe kolesterolo ndipo amathandizira kagayidwe kazakudya mu chiwindi;
• Manganese amatulutsa kulemera;
• potaziyamu ndi magnesium amatembenuka mtima;
• ulusi wa pectin, wowuma ndi chomera CHIKWANGWANI zimayambitsa njira yobweretsera chakudya m'magazi;
• Mavitamini (gulu B, folic ndi nicotinic acid) amatulutsa njira zonse za kagayidwe kachilengedwe komanso kapangidwe ka magazi.

Mapira a mapira amakonzedwa pamadzi popanda kuwonjezera zina zosakaniza ndi batala.

Buckwheat

Madokotala ndi akatswiri azakudya zanyengo amalimbikitsa kuti odwala matenda ashuga azidya phula latsamba tsiku ndi tsiku, chifukwa chakudya chambiri chimakhala chochepa kwambiri - 50 - komanso mwachilengedwe mavitamini komanso michere ina yothandiza:

• ma amino acids amathandizira ntchito yofunika ya mthupi lonse komanso amapereka mphamvu ku minofu;
• kufufuza zinthu (magnesium, chitsulo, calcium, ayodini) kutulutsa ndi kuwonjezera chitetezo chokwanira;
• flavonoids amathandizira chitetezo cha mthupi cha antitumor komanso kupewa chiwindi kunenepa kwambiri.

Kuphika phala la buckwheat, mbewu monga chimanga sikufunikira kuphika, mutha kuthira madzi otentha kapena kefir, kusiya usiku ndipo phula la m'mawa likhala lokonzeka. Buckwheat wobiriwira, yemwe amatha kumera palokha payekha, amawonedwa kuti ndi wofunika kwambiri kwa anthu omwe ali ndi matenda ashuga.

Barele ndi barele

Pearl barele ndi barele barele ndizofanana pakapangidwe, chifukwa mbewu zonse ziwirizi zimapezeka kuchokera ku tirigu wa barele: barele limapera pogaya, barele limaphwanyidwa. Komabe, njerezi zimakhala ndi chisonyezo chosiyana cha glycemic - balere wa ngale (GI - 22) zimawonongeka nthawi yayitali pakudya ndipo motero ndizofunikira kwambiri pakudya kwa odwala matenda ashuga. Ndipo mndandanda wa glycemic wa phala la barele uli pafupifupi magawo 35.

Barele ndi ngale balere - tirigu wothandiza matenda ashuga, chifukwa ali ndi zinthu zotsatirazi:

• lysine amino acid amachedwetsa kukalamba mthupi;
• mavitamini A, magulu B, E, PP amasintha khungu;
• gluten amalimbikitsa kuchotsedwa kwachangu kwa zinthu zovulaza m'thupi;
• ulusi wazomera umadzaza thupi ndi mapuloteni.

Chimanga

Chimanga chimathandiza kuti matenda a lipid azisintha m'thupi.

Chimanga sichingavomerezedwe kuti chigwiritsidwe ntchito ndi anthu omwe ali ndi matenda amtundu wamtundu uliwonse, chifukwa ali ndi index yayikulu kwambiri ya 70, yomwe imawonjezeka pakuphika ngati zowonjezera (batala, mkaka) ziwonjezedwa.

Anthu ambiri amasokoneza ma grit a chimanga ndi ma stigmas a chimanga, omwe amathandizira kuchuluka kwa thupi komanso kuchepa kwa shuga m'magazi, omwe amagulitsidwa ku pharmacy ndipo amalimbikitsidwa monga gawo la chithandizo cha matenda ashuga.

Tirigu

Wheat groats yokhala ndi glycemic index ya 45 imatha kupezeka mu chakudya cha wodwala wodwala osati monga phala, komanso chinangwa.

Kuphatikizika kwa phala iyi kumakhala ndi ulusi wamitundu yambiri ndi pectin, zomwe zimapangitsa kuti chibelekedwe chabwinobwino chichitike, kugwira ntchito kwamatumbo ndipo potero kumalepheretsa kuyimitsidwa kwamafuta.

Londeni

Mbewu yomwe flaxseed imapangidwira mtundu wa 2 ndi matenda a shuga 1 amakhala ndi mafuta omega-3-6 acid, omwe amachititsa kuti minyewa ndi minyewa zizipezeka mosavuta, ndipo zimatha kupezeka pakudya kwa munthu wodwala matenda ashuga.

Ndi gawo la zinthu zomwe zimapangidwira kupewa matenda a shuga, chifukwa zimakhala ndi zinthu zofanana ndi insulin ya anthu. Ndipo mndandanda wa glycemic wa phala la fulakesi uli magawo 35 okha.

Pea

Ngati tizingolankhula za mtundu wanji wa porridge womwe mungadye ndi shuga wambiri, simungachitire mwina koma kutchula nandolo.

Nandolo, monga nthito zina, amadziwika kuti ndi imodzi mwazakudya zazikuluzikulu za odwala matenda ashuga.

Ili ndi index yotsika ya glycemic ya 35 ndipo imakhala ndi amino acid arginine, yomwe imathandiza thupi kuyamwa insulin. Pea phala iyenera kuwiritsa m'madzi, kuwonjezera mchere kuti ulawe.

Manna

Semolina samangokhala wofunika m'zakudya za munthu yemwe ali ndi matenda ashuga, koma ndiwowopsa chifukwa amagwira ntchito monga chakudya chamagulu omwe amapangitsa kuti magazi azikhala ndi shuga. Komanso, mu semolina mulibe ulusi ndi fiber.

Mpunga

Mpunga ukhoza kukhala wamitundu ingapo - yoyera yoyera, yamtchire, yofiirira, ya basmati komanso ya bulauni. Kudya mbewa yoyera nthawi zambiri kumakhala koopsa ngakhale kwa munthu wathanzi, chifukwa kumakhala ndi index ya 90 glycemic ndipo kumatha kuyambitsa kulemera.

Pazakudya za anthu odwala matenda ashuga, mutha kuyambitsa phala yampunga kuchokera ku bulauni, mitundu yamtchire ndi basmati, yomwe ili ndi zinthu zambiri zothandiza:

• folic acid amakhala ndi kagayidwe;
• B, E, mavitamini a PP amalimbitsa makoma amitsempha yamagazi;
• ulusi wazomera zimathandizira kuchotsa cholesterol, poizoni ndi poizoni.

Kodi ndikhoza kudya zakudya zamtundu wanji zokhala ndi matenda ashuga amtundu 2?

Matenda a shuga a Mtundu Wachiwiri ndi mtundu wofala kwambiri wamatendawa, omwe amadziwika ndi kuchepa kwa mphamvu ya thupi yogwira shuga. Wodwala sikuti nthawi zonse amafunikira chithandizo cha insulin, koma popanda kudya, kupumula kwa chizindikiro sikungatheke.

Ngati tizingolankhula za mtundu wanji wa chimanga wothandiza mtundu wa matenda ashuga 2, ndiye kuti wodwalayo akulimbikitsidwa kuti aphatikize nandolo, burwheat, oatmeal ndi phala la tirigu muzakudya.

Amaphika chifukwa cha chimanga chokhala ndi ulusi wambiri wamitundu, ulusi, ndipo amakhala ndi index yotsika ya glycemic.

Makanema okhudzana nawo

Ndi phala yamtundu wanji yomwe ndingadye ndi matenda ashuga a 2, ndipo sichoncho? Mutha kudziwa kuchokera pa vidiyoyi:

Mwambiri, kuphatikiza shuga ndi phala ndizovomerezeka, ndipo nthawi zina zimakhala zothandiza kwambiri. Kutsatira zakudya, wodwala yemwe ali ndi matenda ashuga amatha kupezanso zakudya zosiyanasiyana. Nthawi yomweyo, ndikofunikira kulingalira zophatikizika ndi njira zokonzera phala iliyonse kuti mupeze phindu lalikulu kuchokera kwa iwo osachita mwangozi kuchuluka kwa shuga.